Run

9km
- off road - used the ordnance survey map on bikehike.co.uk I ended up covered in mud, soaked, lost, chased by dogs etc Fun! At times the path completely disappeared and there were some tricky barbed wire jumps.

Run

5km
The best run yet. Left it late as very busy all day. I've started a new stretching program (http://www.whartonhealth.com) - maybe its working. Not fast but no pain.

Gym

20min whizz round with some weights. No time for anything else

Cycle

112km round trip with 1 hour break half way.

Cycled to friend's (Trev) had a coffee and then back. The trip back was quick - a real confidence boost for the Ironman. Everything had been slow and hard work up until today. Still have the right leg issues but it didn't seem to bother me like before. Maybe it was the tail wind!

Felt my own sports drink of maltodextrin, fructose and whey kick in on the way back.

Had a fall on the outward leg - wheel shot out from under me on a white line. Nasty elbow graze and a bruise to hip - could have been worse - cycling trousers and bike OK!

Weigh in 69.9Kg

Rest

Day doing DIY - replaced the 20 year old curtains with blinds. A fair bit of body contortion - bit of right lower back pain. Plan to cycle tomorrow.

6 Weeks to go

Cycle
3hours

Chester to Shrewsbury 40-45 miles approx. The lowered saddle felt really awkward for a while but gradually a few things came good. Then at home I felt like something had shifted. Fingers crossed I'm going in the right direction.

Run 
5km

Later in the evening. Right leg much better than it's been for a long time. Left leg now dodgy - clicking! at least the niggles are moving around - much easier to live with.